Alternatives to white rice and pasta

If you want to substitute white rice and pasta but don’t know what to choose then read on. From grains to couscous, quinoa to vegetables, this handy guide will ensure you can quickly find alternatives for your meals.

Why limit to white rice and pasta?

While we all love rice and pasta and can’t imagine a life without it, the reality is it’s not necessarily something we should be eating everyday. White pasta is made from highly processed white flour that has had the husk, bran and germ removed and boasts very little nutritional value.

Similarly, the process of making white rice involves the rice seed being polished to remove the husk, bran, and germ. Unfortunately, this process also removes most of its nutrients, so the polished white rice grains are then enriched with B1, B3, and iron.

White rice alternatives

Brown rice

This whole-grain version of white rice has its nutrient-rich bran and exterior germ intact, making it a much more nutritious option. Brown rice is also loved for its nutty flavour, chewy texture and high fibre.

Wild rice

This isn't a true rice at all, but the seed of a native North American grass. Its signature long grains are chewy and are best used together with other types of rice, where they give texture and interest to salads, pilafs and stuffings.

Quinoa

This small round grain, (pronounced ‘keen-wah’), looks similar to couscous in size, but is packed with health-boosting amino acids. Quinoa is originally from Andean South America, were it has been a major part of the local diet, appearing in everything from soups and stews to cakes and pastries.

Bulgur

These grains are the result of crushing unprocessed, parboiled wheat berries to make a fluffy grain that is ideal used in soups, stews and as a side. Fluffy and nutritious, this the grain to pick as a risotto rice substitute.

Spelt pasta

Khorasan pasta

Made from khorasan, an ancient wheat that is twice the size of regular wheat, this pasta is low GI, high in protein and fibre, has a higher mineral content and is high in dietary antioxidants. It has a light texture and a flavour like rolled oats.

Wholemeal pasta

Wholemeal pasta is filled with vitamin B and is full of minerals. It’s also very easy to make yourself, making it a great alternative for fresh pasta dishes like lasagne and cannelloni.

Rye pasta

Easy to digest and quick to cook, these pastas make a dramatic addition to any pasta dish. Ideal for veggie-based dishes and pasta bakes, they have a nutty flavour and dense texture.

Buckwheat pasta

You can choose to pick-up some buckwheat pasta or buy Japanese soba noodles as an alternative to spaghetti. With a distinct nutty flavour and high amounts of protein and dietary fibre, this is one of the favourite spaghetti substitutes.

Vegetable alternatives

Vegetables also make fine substitutes to rice and pasta, especially the following:

Zucchini ribbons

Shredded finely with a peeler, zucchini can make the perfect spaghetti or fettuccine replacement. What’s more, this veggie is rich in fibre, can lower cholesterol and is a lighter pasta option.

Spaghetti squash

This type of squash gets its name from the fact that it falls apart as it cooks, turning into a long strand that resembles pasta. For all your creamy, buttery dishes, this is the pasta alternative to choose. It also pairs up well with strong herbs like sage and rosemary. Easy to grow, and much-loved by kids, it’s a great family pasta meal alternative.

Cauliflower ‘rice’

Whizzed in the food processor (or grated) until it resembles rice and then cooked in the microwave for a minute without any water, this nifty veggie fluffs up just like white rice. Give it a try and we’re sure you’ll be amazed by the results.

Take your camping trip up a notch with these deliciously easy recipes you'd...

Take your camping trip up a notch with these deliciously...

Take your camping trip up a notch with these deliciously easy recipes you'd never think to cook on a campfire. From saucy skewers to gooey chocolate treats, prepare to see jaws drop with these scrummy delights.

Best Recipes can be viewed on multiple devices

A note about relevant advertising

We collect information about the content (including ads) you use across this site and use it
to make both advertising and content more relevant to you on our network and other sites.
This is also known as Online Behavioural Advertising. You can find out more about our policy
and your choices, including how to opt-out here.